11 Tips To Help You With Insomnia PLUS The Insomnia Sample Diet

Woman lying in bed sleepless

It’s amazing how the food we eat affects our health, sleep patterns and even our “gasp” sex drives. Unfortunately, when you don’t get enough sleep, it can age us faster , cause depression, weight gain, make us forget things, gives us headaches and we have a greater chance of developing heart disease.  The Harvard Medical School warns against the short- and long-term impact of lack of sleep. “In the short term, a lack of adequate sleep can affect judgment, mood, ability to learn and retain information, and may increase the risk of serious accidents and injury. In the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.” According to the Sleep Management Institute, we’re just some of nearly 30 to 50 percent of people affected by insomnia.

If you have issues like snoring or sleep apnea and are overweight, one thing you can do is lower your body fat index . For those of us that don’t have snoring or sleep apnea we ask the question, ” Sleep why do you hate me so much!” We need to feed our bodies to get more, Tryptophan, serotonin and melatonin. (serotonin is a brain chemical that helps you sleep) and  melatonin ( the hormone that makes you sleepy)  Trytophan is an essential amino acid, which means you have to gt it from your diet because your body cannot produce it.Your body uses tryptophan to make the neurotransmitters serotonin and melatonin.

How long should you be sleeping each night?

People require different sleep durations based on their unique physiological needs. Some people need at least eight hours of uninterrupted zzz’s while others already feel energized after six hours of sleep. The National Sleep Foundation provides a general recommendation for appropriate sleep ranges across age groups. Teenagers, aged 14 to 17, should get eight to 10 hours of sleep each night; adults (18-64) must sleep for seven to nine hours; and older adults (65 and above) are advised a sleep from seven to eight hours.

No one is truly free from the risk of sleep disorders. A healthy adult can still suffer from short-term insomnia, or trouble sleeping for a few days, because of stress or an uncomfortable sleeping environment.

We all know how important it is to eat a healthy diet so we can lose weight, live longer and, hopefully, age well. But what people don’t often talk about is how the foods we eat can affect your mood.

Eating the right foods, such as omega-3 fatty acids, foods high in healthy organic proteins and organic vegetables that contain antioxidants can help us with insomnia but eating the wrong types of food can contribute to those sleepless nights or even worsen existing symptoms.

It’s all in your daily patterns and diet. Your choice , your lifestyle.  Always check with your health care provider before starting a new regime.

Things To Help You With Insomnia

Turn off the electronics! That hand held device that you’ve been glued to all day? You have to put it down if you want to get some sound sleep—and the same goes for your laptop and iPad, too. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. Another problem: Light-emitting devices engage and stimulate the mind, resulting in poorer sleep, according to an Osaka University study.

1.Avoid large meals late in the evening.
2.Learn and use a relaxation technique regularly. Breathing exercises, meditation and yoga are good examples.

 

3.EXERCISE early in the day!!
4.Use “white noise” devices to block out surrounding environmental noise.

Click here to order.

Marpac Dohm Classic White Noise Sound Machine, White
5.Take a warm bath with Epsom salt at night before bed

6.NO CAFFEINE PRODUCTS AFTER NOON!- caffeine increases cortisol levels, making you feel stressed even if there’s nothing to worry about.

coffee photo

7. No alcohol- i know,  you might be tempted to drink a glass of wine or two to help you relax from a stressful day but , according to the National Institute on Alcohol Abuse and Alcoholism. Symptoms can worsen if you are experiencing any sort of withdrawal, and alcohol also has an effect on your nervous system, including increasing your heart rate.

alcohol photo

8. lower the room temperature-  For optimal sleep, specialists recommend a room temperature of between 60 and 67 degrees Fahrenheit. During the onset of sleep, you become disengaged from your surroundings and your body temperature drops. Sleeping in a cool environment helps facilitate sleep at this stage. Turning the thermostat below 54 degrees or above 75 degrees can cause sleep disruptions.

9. Purchase a cooling gel mattress topper, or pillow to help draw heat away from your body while you sleep. … Water is a cooling agent and helps your body regulate temperatures. click on this link to order

10. Sugar- Just like alcohol, you may use a doughnut or pint of ice cream to help you relax, but you are causing a spike and drop in your blood sugar levels, which can wreak havoc on your sleep pattern. Drastic swings in blood sugar can increase cortisol and adrenaline levels, which have been known to stop you from falling a sleep.

11. Sleep Mask- SLEEP LONGER IN COMPLETE DARKNESS. Exposure to light during sleep interferes with your sleep cycle, preventing you from the long and deep night’s rest you need to function at your best. The Nidra mask completely blocks out all light and visual stimuli so you can nap or sleep soundly anywhere. Nidra’s mask is like having your own personal mobile black-out curtains. Sweet dreams.  Click on this link to order

Luxury Patented Sleep Mask, Nidra® Deep Rest Eye Mask with Contoured Shape and Adjustable Head Strap, Sleep Satisfaction Guaranteed, Sleep Anywhere, Anytime

11.  Gravity Blanket–  a therapeutic weighted comforter designed to reduce stress and increase relaxation through the power of deep touch stimulation — a proven anxiety treatment, according to the Gravity Blanket makers.  Click on this link to order

blanket-overhead

gif-serotonin

 

Insomnia Diet

Gluten free rolled oats Oatmeal w/ 1/2 teaspoon cinnamon, 1 teaspoon of walnuts, 1 teaspoon of raw honey and 1 banana

or a omelet with mushrooms, bell peppers and onions

( eggs have Tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Mushrooms have potassium )

20oz of water with freshly squeezed lemon

(  Oatmeal is a natural source of melatonin, a naturally occurring compound that helps to bring on  drowsiness. Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the “body clock” hormone that sets your sleep-wake cycles. Banana’s  are rich in potassium and magnesium. Potassium  and magnesium are is a natural-muscle relaxants and magnesium-rich foods also are very valuable as sleep aids. When your magnesium is low it makes it harder to sleep. Honey-  The natural sugar found in honey helps to raise insulin and allows tryptophan to enter the brain more easily, according to nutritionist Lindsey Duncan on DrOz.com)

Snack

Almonds and grapefruit

20oz of  filtered water ,matcha tea or Chamomile tea

(almonds are rich in magnesium. Grapefruit-It contains lycopene, an antioxidant in the body that has been shown to improve the way you sleep )

Lunch

Greek Salad with chickpeas and Sardines
Ingredients
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 teaspoons dried oregano
1/2 teaspoon freshly ground pepper
3 medium tomatoes, cut into large chunks
1 large English cucumber, cut into large chunks
1 15-ounce can chickpeas, rinsed
1/3 cup crumbled goat cheese
1/4 cup thinly sliced red onion
2 tablespoons sliced Kalamata olives
2 4-ounce cans sardines with bones, packed in olive oil or water, drained
Directions:
Whisk lemon juice, oil, garlic, oregano and pepper in a large bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Divide the salad among 4 plates and top with sardines.

( sardines have calcium, chickpeas have magnesium, red onion’s help you sleep, raw garlic is high in b6  )

snack

yogurt w/ chopped dates and 1/2 cup of watermelon

20’s of filtered water ,matcha tea or Chamomile tea

( Yogurt contains calcium which helps your body de-stress and gives you a boost of healthy gut bacteria along with containing tryptophan found in dairy products. watermelon is a superfood and is a good source of lycopene.)

Dinner

Turkey burger or ,tuna or salmon or chicken

pick a dark leafy green, artichokes, squash, zucchini,  brown rice,

Turkey is rich in tryptophan, an amino acid that increases the level of your brain’s relax-and-feel-good compound, serotonin.

Salmon are high in vitamin B6, which your body needs to make melatonin and serotonin.

Chicken and turkey and contain tryptophan, an amino acid that’s used to make serotonin. And as your’ve read in this blog , serotonin is a brain chemical that helps you sleep.

bedtime snack

Dark chocolate (Dark chocolate can lower your body’s overall levels of epinephrine and norepinephrine .  epinephrine and norepinephrine can create feelings of anxiety and nervousness, according to Michael Lara, M.D., in “Food for Thought: How Nutrients Affect The Brain,”

chamomile tea with honey

8oz of cherry juice (Cherry juice-according to researchers from the Universities of Pennsylvania and Rochester. Cherries, particularly tart cherries, naturally boost levels of melatonin.A 2011 study found that cherries may be a natural sleep aid because of their melatonin levels)

Pick foods that are

*High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, artichokes, bananas, dried fruit, dark chocolate, and more.*

High potassium foods from natural food sources like beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas.

Complex carbohydrates have calming affects on the body. They increase serotonin in the body, which promotes calm feelings. Legumes, brown rice, and whole grains are just a few examples of complex carbohydrate food sources. Vegetables that provide complex carbohydrates include asparagus, turnip greens, spinach, corn, onions, cucumbers, artichokes, and cauliflower. According to Dr. Walter Willett of the Harvard School of Public Health, look for high-fiber content and a low level on the glycemic index when deciding which carbohydrates to consume.

Red Onion Tea

helps with insomnia

Directions
1 cup of water
1 onion, cut in quarters
Blend, strain and drink

Epsom salt bath which is rich in magnesium

Sleepy time Goats Milk Bath
2 cups of powdered goat’s milk
2 cup of Epsom salt
1 cup of sea salt
2 cup of baking soda
10 drops of lavender essential oil
Combine the dry ingredients and the lavender essential oil. Store in a closed container. When you are ready to take a bath add 1 cup of dry ingredients. (Kids can use up to 1/2 cup of the mixture). Bathe 3 times weekly, soaking for at least 12 minutes.

Lavender has a reputation as a mild tranquilizer. Simply dab a bit of the oil onto your temples and forehead before you hit the pillow. The aroma should help send you off to sleep.

 Lastly, Don’t obsess over not sleeping. Studies have shown that people who worry about falling asleep have greater trouble falling asleep!  It may help to remind yourself that while sleeplessness is a pain in the ass it isn’t life-threatening.  let’s try to be mellow-bellow. Eat foods that foods contribute to calmness and sleepiness.
5 plants to help you sleep better!
1. Aloe Vera — emits oxygen at night to help you combat insomnia and improve the overall sleep quality.
2. Lavender- Lavender is a plant that is well known to induce sleep and  reduce anxiety.  the smell of lavender slows down your heart rate and reduces anxiety levels.
3. Jasmine plant- The smell of jasmine has been shown to improve the quality of sleep.
4. English Ivy- its beneficial for those who have breathing problems and asthma. Studies have shown that English ivy can reduce air molds to 94% in 12 hours.
5. Snake plant- emits oxygen into the night while you sleep , taking carbon dioxide from the air inside your home. It also filters nasty household toxins from the home.

Joke #1 Doctor: Listen, if you ever expect to cure your insomnia, you just have to stop taking your troubles to bed with you.
Patient: I know, but I can’t… my wife refuses to sleep alone.

Joke #2 A blonde went to the doctor: “Good heavens, you look terrible!” Exclaimed my doctor. “What’s wrong?”
“I’ve not had a good night’s sleep in over a month,” she said. “The stupid neighbors’ dog is outside barking its brains out all night, every night.”
“Well, just this once, I’ll prescribe you a sleeping tablet. Come back and see me in the morning,” he said.
Next morning when the blonde went to see him, he said, “Goodness! You look worse than ever!”
she replied wearily, “I was up all night chasing that dumb dog around and when I eventually caught him he wouldn’t swallow the pill.”

Healing is a matter of time, but it is sometimes also a matter of opportunity.

—HIPPOCRATES

Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek. 

Prayer for today:

Lord, please help me to get out of my own way so I don’t miss out on the wonderful things you have for me. Help me to remember that your promises are true and you have always and will always provide my every need. Your word says, that you will bless me, exceedingly, abundantly and above all that I can ask or think. I want change, I want to be healthy and I want to learn how to heal my body. I step out on faith and I know you will guide me as I search for the truth.  I thank you for wisdom and spiritual guidance.     

In Jesus’ name I pray, Amen!

 

Beyond the Bite: The Keto Autoimmune Protocol Healing Book for Women.

Food is thy medicine, right? Actually it can work one of two ways. Food can be thy medicine or food can be thy death. This book is a guide that will inform you from the perspective of a women. You will also be able to determine what areas in your life that may need a little bit of work and the skills needed to improve those issues along with some fabulous recipes to help get you started on how to eat KETO AIP. I will also help you understand how to fix your gut, strengthen your immunity and fight inflammation with an autoimmune approach. The Keto AIP removes all the common inflammatory food triggers that stimulate a possible autoimmune reaction in the body. We’re going to start resetting those adrenals, boosting that energy and doing a little booty kicking to those hormones that have decided to act like a wild college student and pull an all-nighter the day before final exams. Beyond the Bite: The Keto Autoimmune Protocol Healing Book for Women.

Audrey Childers is a published author, blogger, freelance journalist and an entrepreneur with over a decade of experience in research and editorial writing. She is also the creator and founder of the website the hypothyroidismchick.com. Where you can find great tips on everyday living with hypothyroidism. She enjoys raising her children and being a voice for optimal human health and wellness. She is the published author of : A survivors cookbook guide to kicking hypothyroidism booty, Reset your Thyroid, The Ultimate guide to healing hypothyroidism and  A survivors cookbook guide to kicking hypothyroidism booty: the slow cooker way. You can find all these books on Amazon.  This blog may be re-posted freely with proper attribution, author bio, and this copyright statement.

Disclaimer

The information and recipes contained in blog is based upon the research and the personal experiences of the author. It’s for entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. By reading this blog, the reader agrees that under no circumstance the author is not responsible for any loss, direct or indirect, which are incurred by using this information contained within this blog. Including but not limited to errors, omissions or inaccuracies. This blog is not intended as replacements from what your health care provider has suggested.  The author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or procedures discussed in this blog. All matters pertaining to your health should be supervised by a health care professional. I am not a doctor, or a medical professional. This blog is designed for as an educational and entertainment tool only. Please always check with your health practitioner before taking any vitamins, supplements, or herbs, as they may have side-effects, especially when combined with medications, alcohol, or other vitamins or supplements.  Knowledge is power, educate yourself and find the answer to your health care needs. Wisdom is a wonderful thing to seek.  I hope this blog will teach and encourage you to take leaps in your life to educate yourself for a happier & healthier life. You have to take ownership of your health.

 

Woman lying in bed sleepless

 

 

4 thoughts on “11 Tips To Help You With Insomnia PLUS The Insomnia Sample Diet

  1. Pingback: 20 Ways to Naturally Start Reducing Your Hypothyroidism-TSH level | thehypothyroidismchick

  2. Pingback: Hypothyroidism: Why is my body out of balance and how can I help to regain it | thehypothyroidismchick

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